Detailed Nutrition Information
Nutritional benefits of seafood
Canned fish and other seafood are rich in protein, vitamins and minerals and are relatively low in energy, fat and saturated fat.
Seafood is also one of the richest natural sources of omega-3 fatty acids.
Omega-3
Omega-3 fats are polyunsaturated fatty acids, which are vital for life and good health.
Alpha-linolenic acid (ALA), the shorter chain omega-3, is considered essential as it must be obtained from the diet.
It is found in plant foods such as canola, linseed, mustard seed, soybean oils and spreads, walnuts and pecans.
The long-chain omega-3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found almost exclusively in seafood. In theory, humans are able to synthesise EPA and DHA from dietary ALA, but in practice this process is inefficient. It is crucial that they are included in the diet as they are in the form most easily used by the body.
For more information on Omega-3, click here
Energy
While seafood is relatively low in energy, which is great for weight maintenance, it is also a source of important nutrients.
Protein
Seafood is high in protein which is essential for muscle growth and repair and a healthy immune system.
Vitamins
Seafood is considered an excellent source of the B group of vitamins, particularly niacin, B6 and B12. Niacin is essential for healthy skin and for the release of energy in the body. Vitamins B6 and B12 are vital in the production of red blood cells.
Oily fish such as mackerel and salmon are good sources of vitamins A and D.
Minerals
Seafood is a source of minerals including iodine, which is important for the thyroid gland iron for red cell formation and zinc which is required for wound healing.
Oysters and mussels in particular are excellent sources of iron and oysters are one of the richest food sources of zinc.
Seafood also contains phosphorous, for strong bones and teeth and release of energy; potassium which is essential for muscle and nerve function and blood pressure control; and smaller quantities of many other essential minerals including magnesium, selenium and fluoride.
Oysters and fish containing soft edible bones such as sardines and some salmon products contribute calcium which is essential for healthy bones and teeth and proper functioning of nerves and muscles.
Fat and saturated fat
Seafood is relatively low in fat, however provides the 'good' fats essential to health.
Seafood is also low in saturated fat which is ideal to maintain a healthy heart.Saturated fats have been linked to high blood cholesterol which is a risk factor for heart disease.
Cholesterol
Most seafood is typically low in cholesterol which fits into a heart healthy diet.
Shellfish and crustaceans like prawns do contain cholesterol however only a small amount is absorbed by the body.
A common misconception is that cholesterol in food is the main predictor of blood cholesterol. However it is primarily the saturated fat in foods, that has a significant impact on blood cholesterol levels.
Important Notice
The information contained in this section is general information concerning the nutritional values of certain foods. It does not in any way constitute individual health, nutritional or dietary advice. Any person with a medical condition should consult his or her medical practitioner for specialised advice.
